Week Two

People become really quite remarkable when they start thinking that they can do things. When you believe in yourself you have the first secret of success.

Thank you for taking part in the 21 Day Challenge, wishing you the best of luck for your second week. Read each others entries, be inspired and know that you are not alone in this journey. I am proud of you all!

If there were a time to make a change, the time is NOW! You owe it to yourself to make your health and well being a priority this year. I’ve assembled a team of Toronto’s top experts to help you reach your goals.

Natalie Roy a Yoga Teacher & Meditation Therapist shares with us a guided meditation exclusively available to the 21 Day Challenge participants for personal meditation practice. A powerful tool for getting to know yourself & the self you wish to become.

The ladies of The Living Kitchen Sarah Grossman and Tamara Green, Chief Nutritionist, Creative Chef and Green Gardeners “inspiring health, vitality and healing through conscientious eating & loving good food” share 11 Tips For Eating Well and Feeling Great.

Susan Hobson Principle Performance Coach at Elite: High Performance Coaching whose mission is to help clients “Envision, Execute & Elevate!” Shares with us the steps to creating your Personal Roadmap to Success

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The 21 day challenge is FREE to take part in and was presented the first day of the new Body Conditioning by Dancers session, the challenge runs from the 2nd week of the session January 16th to February 26th. 6 weeks in length – the first 3 weeks (21 Days of the Challenge) being the most crucial time in committing to change.

In the 8th week of the session results and the winners will be announced. With many great prizes up for grabs, including 2, 8 week sessions of BCBD classes, one on one sessions from each of the experts and 5, 1 week unlimited passes from Moksha Yoga Uptown.

The challenge participants will be journaling and video blogging about their experience right HERE. Feel free to leave your comments and words of encouragement. I hope that the challenge inspires you.

To my ladies taking part in the 21 Day Challenge: Thank you for accepting the challenge, I look forward to your transformation.

Nobody Can Go Back and Start a New Beginning, But Anyone Can Start Today & Make a New Ending.

Happy New Year!

Obstacles are those frightful things you see when you take your eyes off your goal. What are your goals for 2011? Do u have a clear view?

Participants in this years first Body Conditioning by Dancers 8 week session will be taking part in a 21 Day New Years Challenge – to help them start making the right choices towards living a healthy lifestyle and turn resolutions into long lasting lifestyle changes.

If there were a time to make a change, the time is NOW! You owe it to yourself to make your health and well being a priority this year. I’ve assembled a team of Toronto’s top experts to help you reach your goals.

Natalie Roy a Yoga Teacher and Meditation Therapist shares with us a guided meditation exclusively recorded and available to the 21 Day Challenge participants for personal meditation practice. A powerful tool for getting to know yourself, and the self you wish to become.

The ladies of The Living Kitchen Sarah Grossman & Tamara Green, Chief Nutritionist, Creative Chef & Green Gardeners who are committed to “inspiring health, vitality and healing through conscientious eating and loving good food” will share 11 Tips For Eating Well and Feeling Great.

Susan Hobson Principle Performance Coach at Elite: High Performance Coaching whose mission is to help clients “Envision, Execute & Elevate!” Shares with us the steps to creating your Personal Roadmap to Success

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The 21 day challenge is FREE to take part in and is presented the first day of the new session with many great prizes up for grabs, including two 8 week sessions of BCBD, one on one sessions from each of the experts and 5 one week unlimited passes from Moksha Yoga Uptown. The challenge participants will be journaling online and video blogging about their experience. Stay tuned!

Take Me Up On the Challenge & Join us for the January 2011Session Starting this Sunday.

What would you do with $150? Would you buy…a metropass?… a winter coat?…a new cell phone? Why not invest this money into something so important – YOUR HEALTH!

Body Conditioning by Dancers 21 Day Challenge Nutrition Experts Sarah Grossman & Tamara Green of The Living Kitchen Wellness Group Toronto, present “A New Year, A New You” a 5 week program that will inspire you to take charge of your health & nutrition now!

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The Living Kitchen Wellness Group began over a shared passion for health, nutrition, cooking, gardening and our undying love for good food. As Certified Nutritional Practitioners we understand the connection between what people eat and the state of their health. We educate and empower people to be healthy, happy and excited about eating good, nutritious food.

We believe that nutrition is not just about cooking but is connected to everything from how our food is grown to our emotional and spiritual wellbeing. The Living Kitchen Wellness Group explores how nutrition, yoga, gardening, and cooking support the body and mind by preventing illness, restoring health and maintaining overall vitality.

Cosmo TV – Heart Health Expert

Your lifestyle habits now, have a profound effect on your health in the future. Eva Redpath recommends living a healthy lifestyle, taking the following tips into account.

1) Eat Fats

You don’t need to completely eliminate all fats from your diet. Instead, choose the healthier types of fats and enjoy them in moderation.

Good fats such as Omega-3 fatty acids, can be especially beneficial to your heart. Some of the best food sources for your heathy fats include avocados, nuts and seeds, fish, and flax oil.

Bad fats include anything with lots of saturated or trans fats. These have been shown to raise bad cholesterol and clog your arteries. Commercial baked goods (such as crackers, cookies and cakes), fried foods (such as doughnuts and french fries), shortening and margarine.

Although delicious we need to consume all fats in moderation.

2) Do Short, Intense Workouts

A sedentary (inactive) lifestyle is one of the top risk factors for heart disease. Regular exercise, especially aerobic exercise, has many benefits such as lowered blood-pressure, reduces body fat, strengthen your heart and cardiovascular system.

A complete exercise program should include cardio, strength training and flexibility exercises.

In the very least, if you can find 10 minutes 3 times a day, you can get in a great workout. As long as your goal is to work as hard as you can in those 10 minutes and get your heart rate up, any activity will do!

3) Unplug Yourself

Try to unplug for an hour a day. Our bodies and mind need time to decompress. Taking time for yourself by going for a walk, reading a book, or just soaking in a hot tub can reduce the amount of stress hormones circulating in your system.

Improving your lifestyle habits now, can protect you in the future.

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With 2011 around the corner, the best way to succeed with Fitness New Years Resolutions is to make lifestyle changes. Create a plan and take action – when you realize how much power there is in your mind you become unstoppable in creating the life of your choice.

Even one small change can make a difference. I challenge you to make your health a priority next year!

The most precious asset we have is time, don’t waste it! Make your health a priority this year.

Body Conditioning by Dancers (BCBD) is a womens only program that combines conditioning exercises with dance training principles in a motivating group-class structure, empowering women to achieve their best self through unconventional fitness.

With the New Year around the corner, BCBD is the perfect option for women in Canada’s most active city looking to get or stay healthy in 2011!

1. Set Weekly Goals – Focus on realistic short-term fitness goals, with a long term objective in mind.

2. Live Actively – Take the stairs, vs the elevator

-walk home from work
-shovel the driveway and the neighbors
-go skating with friends

There are plenty of FUN ways of staying fit in the city – choose one that interests and excites you.

3. Choose an Accountability Partner – Be it a friend or family member, choose someone reliable, who shares the same goals as you.

4. Make Exercise a Social Event – consider taking a dance class or even a women’s fitness class with your girls. This is one of the most motivating and encouraging ways of sticking with your new years resolutions!

5. Watch Your Diet: Since exercise is only 70% of the equation, remember to

-drink lots of water
-always eat breakfast
-watch portion control
-try to pack your lunches and snacks so you don’t revert to unhealthy choices when you are not prepared.
-choose to eat Whole Natural Foods
(whole grains, beans, vegetables, nuts and seeds, fish and chicken)

6. Reward Yourself and Celebrate Your Successes – In order to motivate yourself to achieve your goals reward yourself and celebrate! Remember enjoying the journey, leads to the fulfillment of the destination.

If you can set aside the time to exercise wonderful, if you can’t in the very least, you can do

The 16 Minute Commercial Workout

The exercise program you can put yourself through during the commercial breaks of your hour long TV program.

For more expert fitness advice from Eva, consider joining Body Conditioning by Dancers

An eight-week ‘boot-camp’ inspired package, including one or two fitness classes a week, a BCBD healthy eating guidelines book and an e-newsletter with nutrition and fitness tips. Featured in the January session is a 21 Day Challenge designed to inspire you to start making the right choices towards living a healthy lifestyle. Including expert advice in – Fitness, Nutrition, Goal Coaching & More. A FREE challenge with many great prizes up for grabs, including two 8 week sessions of BCBD.

Body Conditioning by Dancers

My entire message is to live a healthy balanced lifestyle, eat right, exercise and do nice things for yourself. My focus is on health not vanity. As a result I have 50 beautiful women, who look incredibly healthy and vibrant, and I wanted to show them just how beautiful they are.

On Sunday December 5th I brought together the ladies of BCBD for an evening of socializing with their classmates. No lululemons, only party dresses – because we had a BCBD Photoshoot with a professional photographer who was there to capture their beauty in a personal photoshoot, back drop, lighting and all!

A truly inspiring evening…

A Night In Honour of Your Beauty

While media and society in general continue to looking outward and complicating the definition of beauty, I empower you to continue realizing that simple things like exercising, and eating right makes us happy and healthy and offers the answer to what the definition of beauty truly is and that it simply lies within ourselves.

Our life is a reflection of our actions.
I am Moved, Touched and Inspired by you all!